Sissy Squat
Sissy Squat Exercise Description
The sissy squat is a knee‑dominant, bodyweight squat variation that emphasizes the quadriceps by keeping the hips extended while the knees travel forward and the torso reclines as one rigid line. Elevating the heels (on the balls of the feet or a wedge) shifts demand toward the quadriceps and challenges ankle control. The rectus femoris and vasti are the prime movers, with the abdominals and glutes contributing isometric support to maintain a neutral ribcage–pelvis relationship. Because balance demands are high, many lifters perform it with light hand support from a stable object. Choose a pain‑free depth that allows the knees to track in line with the second–third toes and the feet to stay stable. This drill is useful when the goal is to bias knee extension mechanics with minimal equipment, reinforcing controlled knee travel and forefoot pressure.
- Muscle Groups: Quads
- Target Muscles: Vastus Intermedius, Vastus Lateralis, Vastus Medialis
- Assisting Muscles: Rectus Femoris
- Stabilizing Muscles: External Obliques, Gluteus Maximus, Internal Obliques, Rectus Abdominis, Soleus
- Body Area: Lower Body
- Body Parts: Legs, Upper Legs
- Body Surface: Front, Inner, Side
- Body Symmetry: Bilateral
- Equipment: Bodyweight
- Exercise Patterns: Squat
- Exercise Type: Strength
- Functional Grouping: Knee Extensors
- Joint Involvement: Multi-joint
- Muscle Location: Deep Quad, Inner Quad, Outer Quad
- Movement Direction: Vertical
- Muscle Position: Anterior, Lateral, Medial
- Gender: Male
How To Do The Sissy Squat Exercise
‘- Stand tall, feet hip‑ to shoulder‑width, toes forward or slightly out. Face a stable support you can lightly hold.
– Rise onto the balls of your feet or place heels on a small wedge. Distribute pressure across the forefoot.
– Brace the torso; keep ribs stacked over pelvis. Squeeze glutes lightly to keep the hips extended (no hip hinge).
– Initiate by bending the knees forward as the torso leans back, keeping a straight line from head to knees.
– Let the knees travel over the toes within your comfortable range while heels stay elevated.
– Keep knees tracking over the second–third toes; avoid collapsing arches or knees caving inward.
– Descend under control to a pain‑free depth, maintaining even forefoot pressure and a neutral neck.
– Pause briefly, then extend the knees to rise, pushing through the forefoot without snapping the legs straight.
– Breathe steadily (inhale on the way down, exhale as you rise). Maintain light hand support as needed.
– To scale, reduce depth, increase hand support, or use a higher heel wedge for balance.
Sissy Squat Tips
‘- Stand with feet hip‑ to shoulder‑width apart, toes forward or slightly out, facing a stable support you can lightly hold.
– Elevate your heels by rising onto the balls of your feet or using a small wedge, and spread pressure evenly across the forefoot.
– Brace your torso so the ribs stay stacked over the pelvis, and lightly squeeze your glutes to keep the hips extended (no hip hinge).
– Initiate the movement by bending the knees forward as the torso leans back, keeping a straight line from head to knees.
– Let the knees travel over the toes only within your comfortable, pain‑free range while the heels stay elevated.
– Keep the knees tracking over the second–third toes and prevent the arches from collapsing or the knees caving inward.
– Descend under control to a pain‑free depth, maintaining even forefoot pressure and a neutral neck.
– Pause briefly at the bottom before rising.
– Extend the knees to stand back up by pushing through the forefoot without snapping the legs straight.
– Breathe steadily—inhaling on the way down and exhaling as you rise—using light hand support as needed.
Sissy Squat Beginner Introduction
The sissy squat is a bodyweight squat style that strongly highlights the front of the thighs by shifting effort toward the knees rather than the hips. During this movement, the hips stay extended while the knees bend forward and the upper body leans back in a straight line from head to knees. It is commonly done with the heels raised, either by lifting onto the front of the feet or by standing on a small wedge, which increases work for the thighs and challenges ankle stability.
The main drivers are the quads, while the abs and glutes hold a steady, braced posture so the middle of the body stays organized. Because the position places the body in a leaned-back stance on elevated heels, balance plays a major role, and many people lightly hold a solid support nearby. This drill is often chosen when the aim is to emphasize knee extension using minimal equipment, building confidence with forward knee travel and pressure through the front of the foot in a slow, controlled way.